Keto Spinach Artichoke Spaghetti Squash – Creamy, Comforting, Low-Carb
This recipe brings all the cozy vibes of spinach artichoke dip and turns it into a full, satisfying meal. Spaghetti squash stands in for pasta, soaking up a creamy, cheesy sauce without the heavy carbs. It’s rich, garlicky, and full of texture from tender artichokes and melty cheese.
Best of all, it’s easy enough for a weeknight but special enough to serve guests. If you’re craving comfort food that still fits your goals, this one hits the spot.
Ingredients
Method
- Preheat and prep the squash: Heat the oven to 400°F (200°C). Carefully cut the spaghetti squash in half lengthwise and scoop out the seeds. Drizzle cut sides with 1 tablespoon olive oil, and season with salt and pepper.
- Roast: Place squash halves cut-side down on a parchment-lined baking sheet. Roast for 35–45 minutes, until the flesh is tender and strands pull away easily with a fork. Time varies by size, so check at 35 minutes.
- Shred the strands: When cool enough to handle, use a fork to scrape the squash into spaghetti-like strands. Leave strands inside the shells if you plan to use them as “boats,” or transfer to a bowl if baking in a casserole dish.
- Sauté aromatics: In a large skillet over medium heat, add remaining 1 tablespoon olive oil. Sauté onion 3–4 minutes until softened. Add garlic and cook 30 seconds until fragrant.
- Wilt the spinach: Add fresh spinach to the skillet and cook until wilted, about 2–3 minutes. If using frozen spinach, add it now and cook until warmed through. Squeeze out excess moisture if needed to avoid a watery sauce.
- Add artichokes: Stir in chopped artichoke hearts and cook 1–2 minutes to warm.
- Make it creamy: Reduce heat to low. Add cream cheese and heavy cream, stirring until smooth and melted. Mix in Parmesan, half of the mozzarella, lemon juice, red pepper flakes (if using), and a pinch of salt and pepper. The sauce should be thick, creamy, and coating the spoon.
- Combine with squash: Add the spaghetti squash strands to the skillet and toss to coat thoroughly. Taste and adjust seasoning with more salt, pepper, or lemon as needed.
- Load and top: Spoon the mixture back into the squash shells or into a greased baking dish. Sprinkle the remaining mozzarella over the top for that golden, bubbly finish.
- Broil to finish: Set the oven to broil. Broil 2–4 minutes until the cheese is melted and lightly browned. Watch closely to prevent burning.
- Garnish and serve: Let rest 5 minutes. Top with chopped parsley and another dusting of Parmesan if you like. Serve warm.
What Makes This Recipe So Good
- Low-carb, high-flavor: Spaghetti squash delivers that twirlable, noodle-like feel with a fraction of the carbs.
- Familiar favorite, dinner-ready: Think classic spinach artichoke dip, but turned into a complete, fork-worthy meal.
- Balanced richness: Cream cheese and Parmesan keep it indulgent, while lemon and garlic brighten each bite.
- Great for meal prep: Holds up well in the fridge and reheats without getting mushy.
- Flexible: Add chicken, bacon, or mushrooms to change it up without leaving keto.
Shopping List
- 1 large spaghetti squash (about 3–4 pounds)
- 2 tablespoons olive oil, divided
- 3 cloves garlic, minced
- 1 small yellow onion, finely diced (optional but recommended)
- 5 ounces fresh baby spinach (or 1 10-ounce box frozen spinach, thawed and well-drained)
- 1 (14-ounce) can artichoke hearts, drained and chopped (not marinated, if possible)
- 4 ounces cream cheese, softened
- 1/2 cup heavy cream
- 1/2 cup grated Parmesan cheese
- 1 cup shredded mozzarella cheese, divided
- 1 tablespoon lemon juice
- 1/4 teaspoon red pepper flakes (optional)
- Salt and black pepper, to taste
- Fresh parsley, chopped (for garnish)
Step-by-Step Instructions
- Preheat and prep the squash: Heat the oven to 400°F (200°C). Carefully cut the spaghetti squash in half lengthwise and scoop out the seeds.
Drizzle cut sides with 1 tablespoon olive oil, and season with salt and pepper.
- Roast: Place squash halves cut-side down on a parchment-lined baking sheet. Roast for 35–45 minutes, until the flesh is tender and strands pull away easily with a fork. Time varies by size, so check at 35 minutes.
- Shred the strands: When cool enough to handle, use a fork to scrape the squash into spaghetti-like strands.
Leave strands inside the shells if you plan to use them as “boats,” or transfer to a bowl if baking in a casserole dish.
- Sauté aromatics: In a large skillet over medium heat, add remaining 1 tablespoon olive oil. Sauté onion 3–4 minutes until softened. Add garlic and cook 30 seconds until fragrant.
- Wilt the spinach: Add fresh spinach to the skillet and cook until wilted, about 2–3 minutes.
If using frozen spinach, add it now and cook until warmed through. Squeeze out excess moisture if needed to avoid a watery sauce.
- Add artichokes: Stir in chopped artichoke hearts and cook 1–2 minutes to warm.
- Make it creamy: Reduce heat to low. Add cream cheese and heavy cream, stirring until smooth and melted.
Mix in Parmesan, half of the mozzarella, lemon juice, red pepper flakes (if using), and a pinch of salt and pepper. The sauce should be thick, creamy, and coating the spoon.
- Combine with squash: Add the spaghetti squash strands to the skillet and toss to coat thoroughly. Taste and adjust seasoning with more salt, pepper, or lemon as needed.
- Load and top: Spoon the mixture back into the squash shells or into a greased baking dish.
Sprinkle the remaining mozzarella over the top for that golden, bubbly finish.
- Broil to finish: Set the oven to broil. Broil 2–4 minutes until the cheese is melted and lightly browned. Watch closely to prevent burning.
- Garnish and serve: Let rest 5 minutes.
Top with chopped parsley and another dusting of Parmesan if you like. Serve warm.
Storage Instructions
- Refrigerate: Store leftovers in an airtight container for 3–4 days.
- Freeze: For best texture, avoid freezing. The dairy can separate, and squash can release water.
If you do freeze, thaw overnight and reheat gently.
- Reheat: Warm in a 325°F oven, covered, for 12–15 minutes, or microwave in short bursts, stirring between intervals. Add a splash of cream if it looks dry.
Health Benefits
- Keto-friendly: Spaghetti squash is naturally low in carbs, making it a great pasta alternative.
- Fiber and micronutrients: Squash, spinach, and artichokes provide fiber, vitamin C, vitamin K, folate, and potassium.
- Satiating fats: Cream, cheese, and olive oil offer fats that keep you full and satisfied on a low-carb plan.
- Lower glycemic impact: Compared to pasta, this dish helps avoid blood sugar spikes.
What Not to Do
- Don’t under-roast the squash: If it’s still crunchy, it won’t combine well with the sauce.
- Don’t skip draining: If using frozen spinach, squeeze out excess water to avoid a runny sauce.
- Don’t use marinated artichokes without adjusting: They can make the dish too tangy and oily. If that’s all you have, drain and pat dry well.
- Don’t boil the sauce: High heat can cause the cream to separate and cheese to turn grainy.
Keep it gentle.
- Don’t forget to taste: Seasoning is key. Salt, pepper, and lemon should be balanced.
Variations You Can Try
- Chicken add-in: Stir in 1–2 cups cooked, shredded chicken for extra protein.
- Bacon boost: Add 4–6 slices of cooked, crumbled bacon for smoky flavor.
- Mushroom mix: Sauté 8 ounces sliced mushrooms with the onion for an earthy twist.
- Dairy tweaks: Swap mozzarella with provolone or Gruyère for a different melt and flavor.
- Spice it up: Add more red pepper flakes or a pinch of cayenne for heat.
- Dairy-light option: Use less cream cheese and more Parmesan, then thin with a splash of chicken broth to keep it creamy but lighter.
FAQ
Is spaghetti squash really low-carb?
Yes. One cup of cooked spaghetti squash has roughly 7 grams of carbs and about 1.5–2 grams of fiber, making it far lower in net carbs than traditional pasta.
Can I use frozen spinach?
Absolutely.
Thaw it first and squeeze it very dry with a clean towel. This step prevents the sauce from getting watery.
What if I only have marinated artichokes?
You can use them, but drain and pat them dry. Reduce or skip the lemon juice, then taste and adjust salt since marinades can be salty and tangy.
How do I make this dairy-free but still keto?
Use a dairy-free cream cheese and a full-fat coconut cream in place of heavy cream.
Replace cheeses with a well-melting dairy-free option and add extra nutritional yeast for a cheesy vibe.
Can I cook the squash in the microwave?
Yes. Pierce the whole squash several times, microwave 4–5 minutes to soften, then halve, seed, and microwave cut-side down for 10–12 more minutes until tender. Oven roasting gives better flavor, but the microwave is fast.
How do I prevent watery strands?
After roasting, let the squash rest cut-side up for a few minutes, then scrape the strands and let them sit in a bowl for 2–3 minutes.
Any extra moisture will release before mixing with the sauce.
What protein pairs well with this?
Shredded rotisserie chicken, sautéed shrimp, or crumbled Italian sausage all work. Add after the sauce is creamy and heated through.
Final Thoughts
Keto Spinach Artichoke Spaghetti Squash brings comfort food energy without the carb crash. It’s creamy, savory, and simple to pull together on a busy night.
With plenty of ways to customize it, this recipe can live on your regular rotation and never get old. Grab a squash, warm up the skillet, and enjoy a cozy, low-carb dinner that tastes like a treat.
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